Overthinking is something most of us know all too well, especially in our 20s. This is the age when everything feels uncertain—whether it’s your career, relationships, or even what you want from life. It’s the time when we’re trying to figure out who we are, and naturally, that leads to a lot of overthinking. Late at night, you might find yourself replaying a conversation you had a week ago, wondering if you said the wrong thing, or stressing about decisions that haven’t even happened yet. It’s exhausting, right?

In your 20s, you’re juggling the pressure to “have it all figured out” while constantly comparing your journey to others. Between social media, societal expectations, and your own self-doubt, it’s no wonder your brain gets caught up in endless loops of worry. You start over-analyzing small moments, doubting your decisions, and fearing the worst-case scenario for everything. Overthinking can suck the joy out of the present, leaving you mentally drained and stuck in an anxious spiral.

But here’s the good news—while overthinking is common, it’s not something you have to live with. Learning how to stop overthinking is possible, and it’s not as complicated as you might think. It’s all about shifting your mindset and adopting a few simple habits to quiet your mind. If you’re tired of letting those “what ifs” take up precious space in your brain, keep reading for some practical ways to manage overthinking and find a little more peace in your life.

Recognize the Cycle

The first step to stopping overthinking is to recognize when you’re doing it. Often, overthinking happens when we don’t even realize it—our thoughts spiral, and suddenly, we’re lost in a sea of “what ifs.” Start to pay attention to your thought patterns. When you catch yourself going down the rabbit hole, pause and acknowledge that you’re overthinking.

By simply recognizing it, you take away some of its power. Say to yourself, “I’m overthinking this,” and you’ve already taken the first step toward regaining control.

Challenge Your Thoughts

When you’re deep in an overthinking loop, it’s easy to get caught up in worst-case scenarios or to assume things that may not be true. Ask yourself, “Is this thought based on facts, or is it just an assumption?” Often, our minds play tricks on us, making us believe things that aren’t grounded in reality.

Instead of jumping to conclusions, try to look at the situation objectively. Ask yourself what evidence you have to support the thought. Many times, you’ll find that your worries aren’t as grounded as they seem.

Practice Mindfulness

Mindfulness is about bringing your awareness back to the present moment. Overthinking often pulls us into the past or future, causing us to dwell on things we can’t change or anticipate. By practicing mindfulness, you ground yourself in the present.

One simple way to practice mindfulness is to focus on your breathing. Whenever you find yourself spiraling, take a few deep breaths and bring your attention to the here and now. This simple act can help you break the cycle of overthinking and refocus on the present.

Distract Yourself with Positive Action

Sometimes, the best way to stop overthinking is to do something—anything—that gets you out of your head and into action. Engage in activities that you enjoy or tasks that need to be done. Go for a walk, clean your room, exercise, or call a friend. Doing something productive can shift your focus away from the thoughts spinning in your head.

By distracting yourself with positive action, you’re redirecting your energy toward something more constructive.

Limit Information Overload

Overthinkers tend to overanalyze every little detail, and in today’s digital age, we’re constantly bombarded with information. Whether it’s endless scrolling on social media or falling into a Google rabbit hole, information overload can fuel overthinking. Limit how much information you take in, especially if it’s causing you to feel overwhelmed.

Take a break from your phone, turn off notifications, or limit the amount of time you spend consuming news or social media. Sometimes, giving your brain a break from constant input can reduce the tendency to overthink.

Talk It Out

Overthinking often happens in isolation. Sometimes, simply talking things out with a friend, family member, or partner can bring clarity. They can offer a fresh perspective and help you see the situation from a different angle, which can stop the spiral in its tracks.

When you’re overthinking, you might think your concerns are bigger than they really are. Talking to someone who isn’t emotionally invested can help you put things into perspective and reassure you that it’s not as bad as it seems.

Focus on What You Can Control

Overthinking often happens when we feel like things are out of our control. We dwell on things we can’t change and worry about hypothetical scenarios. Instead of getting lost in what-ifs, focus on what you can control. What actions can you take? What steps can you make toward solving the issue at hand?

By focusing on what you can actively control, you shift from a mindset of helplessness to empowerment.

Practice Self-Compassion

One of the reasons we overthink is because we’re afraid of making mistakes or not measuring up. We can be our own harshest critics. The truth is, no one is perfect, and you’re allowed to make mistakes. Instead of beating yourself up, practice self-compassion.

Treat yourself with the same kindness and understanding you’d give to a friend who’s going through a tough time. Remind yourself that it’s okay to not have all the answers and that overthinking won’t change the outcome.

Let Go of Perfectionism

At the root of overthinking is often the fear of not being perfect. We replay conversations in our heads, worry about what others think, and stress about making the “right” decisions. The truth is, perfection doesn’t exist. No matter how much you think things through, there will always be uncertainties in life.

Once you let go of the need to be perfect and accept that making mistakes is part of the process, you’ll find that you’re able to stop overthinking and trust yourself more.

Overthinking can be exhausting, but it’s important to remember that you’re not alone in this struggle. Everyone deals with overthinking from time to time—it’s part of being human. The key is to recognize when it’s happening and to have tools ready to combat it.

By practicing mindfulness, challenging your thoughts, and focusing on what you can control, you can slowly start to let go of the overthinking cycle and create more peace of mind. It’s all about progress, not perfection, and with time, you’ll find it easier to manage your thoughts and live more freely.

Love, Laura